Netjets US Autumn 2022

We know sleep is important, but what
happens to the body while we slumber?
Sleep is vital for repairing and providing
rest to the brain and the body. But several
changes occur during sleep that help
regulate the body’s immune function,
control blood pressure and heart rate,
regulate production of several hormones
including growth hormones and those that
control hunger and satiety, impact the
areas in the brain that control emotions
and logical thinking, and help consolidate
short-term and long-term memory. Hence,
sleep deprivation could contribute to
susceptibility to infections, weight gain,
mood disorders, pessimism, depression,
anxiety, emotional dysregulation, and
worse short-term and long-term memory.
The Sleep Effect
Dr. Rohit Budhiraja, the medical
director in the Sleep and Circadian Disorders
Clinic at Brigham and Women’s Hospital in
Boston, weighs in on why seven to eight hours
of quality sleep can be a gamechanger in
how you feel and perform.
Can you explain the different qualities
of sleep? Sleep is usually divided into
dream sleep (REM sleep) and nondream
sleep (NREM sleep). NREM
sleep is further divided into light sleep
(N1), intermediate sleep (N2), and
deep sleep (N3). Both REM and NREM
serve important functions. REM is
important for learning new skills and
memory consolidation and may help
regulate emotions.
What are some things that might lead to
a poor sleep? Environmental factors like
noise, light, high temperature (usually
cold temperature helps improve the
quality of sleep), and blue light exposure
at night (phone and computer screens
are very rich in blue wavelength). Eating
close to bedtime can worsen sleep
quality, and while alcohol can induce
sleep it can also suppress deeper stages
of sleep. Anxiety, stress, and depression
can signifi cantly impact the ability to fall
and stay asleep. And medical factors like
arthritis, acid refl ux, and sinus issues can
all effect sleep quality and continuity.
Are there habits you can embrace to help
improve sleep? Relaxation, exercise and
meditation can help slow down the brain
and facilitate deeper stages of sleep.
Avoid alcohol and meals close to bedtime
and try not to have caffeine within 8 to
10 hours of bedtime. For optimal sleep,
exposure to screens, like phones and
computers, should be cut off two hours
before going to bed, but even powering
down 30 minutes prior makes a difference.
Are there benefits of napping and if so
what and how long is a good nap?
Naps can improve mood and memory in
some people. If napping, it is usually a
good idea to keep it less than 20 to 30
minutes since longer naps can worsen the
sleep on subsequent nights by decreasing
the pressure of sleep.
Does sleep quality become more important
if we are training for a physical activity?
Good sleep is vital if you are training.
Several studies have demonstrated
improved athletic performance with sleep
extension. Good sleep has been shown to
decrease exhaustion, improve refl exes and
accuracy, and also help control emotions
and enhance logical thinking, all of which
can be very helpful during sports and
physical training.
MEALS TO HELP YOUR BODY RECOVER
As convenient as power bars and protein shakes are, nothing beats a well-balanced meal, says
Kate Zeratsky, of the Mayo Clinic. “Wholesome foods provide macronutrients, which include
carbs, proteins, and fats, micronutrients, and naturally occurring phytonutrients, antioxidant-rich
compounds in plants.” Here are easy combos to prepare at home or order on the road.
JULIAN RENTZSCH (ILLUSTRATION), ISTOCK (FOOD)
GREEK YOGURT
AND FRUIT
Yogurt is a good source of
calcium and phosphorous,
both important for strong
bones, and Greek yogurt
has a higher protein content
than other styles. Fresh fruit
provides fiber, energy in the
form of carbs, plus vitamin C
as well as other polyphenols
that may reduce markers of
inflammation after exercise.
SALMON AND
SWEET POTATO
A fatty fish, such as salmon,
provides a solid dose of
protein, healthy, omega 3
fatty acids, and vitamin
D. The addition of skin-on
sweet potato adds healthy
carbs, vitamin A, fiber, and
magnesium, which has
been shown to play a role
in muscle performance and
strength.
TUNA SANDWICH
Tuna is a fatty fish (see
benefits left) and is also a
good source of selenium,
an antioxidant mineral
that has been shown to
boost the activity of DNA
repair enzymes. Eat it on
wholegrain bread for a
dose of fiber and add a
slice of cheese for extra
protein, sodium, calcium,
and riboflavin, a B vitamin
involved in many key
metabolic processes
including energy production.
GRANOLA AND MILK
This is a good choice if you
don’t have a big appetite
after exercise, says
Zeratsky. Low-sugar granola
comprised of mostly nuts
and seeds is a good source
of vitamin E, magnesium,
and zinc, an antioxidant
mineral with over 1,000
functions in the body, many
involving the growth and
repair of tissue. Granola
made with oats delivers
added carbohydrates and
fiber and the addition
of dried fruit provides a
concentrated source of
calories and carbs. Milk adds
protein and vitamin D.
VEGETABLE PASTA
PRIMAVERA
Pasta is a good source of
carbs while tomato sauce is
packed with vitamin C and
lycopene, an antioxidant
that plays a role in reducing
inflammation and oxidation.
Add in onions, an excellent
source of quercetin, an
antioxidant that is believed
to play a role in reducing
inflammation, mushrooms, a
good source of vitamin D and
selenium, and spinach or
other magnesium-rich leafy
greens packed with folate,
which plays a key role in the
production of new cells.
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